Threshold Flow with 30s SprintsAuthor: Phil KSport: bikeDuration: 46 minDominant zone: ThresholdIntensity: 0.82Updated: 2026-04-22T10:41:15.360ZStructure7 min @ 20-70% (20-70w)4 min @ 70-90% (70-90w)1 min @ 55% (55w)3 min @ 55-90% (55-90w)1 min @ 95% (95w)2 min @ 55% (55w)1 min @ 95% (95w)2 min @ 60-80% (60-80w)1 min @ 100% (100w)2 min @ 65% (65w)2 min @ 95-105% (95-105w)2 min @ 105-95% (105-95w)18 sec @ 55% (55w)2 min @ 100-105% (100-105w)2 min @ 105-100% (105-100w)18 sec @ 55% (55w)2 min @ 105-110% (105-110w)2 min @ 110-105% (110-105w)2 min @ 40% (40w)18 sec @ 40-110% (40-110w)18 sec @ 55% (55w)18 sec @ 40-130% (40-130w)18 sec @ 55% (55w)18 sec @ 55-130% (55-130w)2X18 sec @ 55% (55w)18 sec @ 55-140% (55-140w)5 min @ 55-30% (55-30w)